Quick and easy ab exercises circuit to improve your core

What are the best ab exercises to flatten your abs and improve tone? Is it crunches, plank, Pilates, oblique curls, stability board, ab cradle … the list goes on. In fact, there’s no one “best” exercise to work the abs.  The abdominal muscles consist of several layers, which all carry out different roles in movement and stability. The more variety in your choice of ab exercises, therefore, the more thoroughly you will work all of these layers.

Different types of ab exercises for the different layers

This 10 minute circuit has 6 different exercises so that all the layers get worked:

Crunch and reverse crunch for the top layer (6 pack)

The top layer of abdominal muscles carries out movements which bring the upper and lower body together. If you lie on the floor and do crunches, then you make them work against gravity. The ordinary crunch works the top half of the “6 pack” and the reverse crunch works the bottom half.

Oblique curls and Russian twist for the middle layers

The internal and external oblique muscles are the ones we use for bending and twisting movements. Although not as obvious as the 6-pack, definition in these muscles does show. The obliques also play a part in pelvic stability and therefore contribute to flat abs.

Plank hold and single leg stretch for the deepest layer

The deepest of the 4 layers, the transverse abdominis (TA), is the muscle that plays the biggest part in pulling the abdominal area in flat and stabilising the pelvis. Ab exercises which work this layer are ones in which the TA has to work hard at keeping the pelvis stable.

How to do the circuit

Apart from the plank, which you should hold for a count of 30, you should do all the exercises for 30 reps. Then, once you’ve gone through all 6, start again and do another set. Below are the instructions for the 6 exercises, followed by links to download a printable of the circuit:

Ab exercises curl up

Reverse curl

Oblique curl ups

Russian twist

Single leg stretch

Elbow plank

Make sure you follow all the technique points, because technique is important to get good results from core training.  Also, please see these general exercise guidelines. When you’ve read through all the instructions, download the exercise chart and get started:

Download the circuit PDF in A4 size

Download the circuit PDF in letter size

 

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6 exercise circuit to work ALL of your ab muscles. Crunch and reverse crunch for the top layer, oblique crunches and Russian twists for the middle layers and plank and single leg stretch for the deepest core muscles

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More ab workouts on The Fit Look:

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